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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
At the top of the list here are lentils, which achieve a rating of excellent for folate. In fact, among all WHFoods, lentils rank as our best source of folate! Rating very good as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans.Some, but definitely not all, fruits are important sources of folate.Papayas and strawberries are very good sources of this nutrient, while oranges, pineapple, raspberries, kiwifruit, cantaloupe, lemons and limes all rate as good sources of this B vitamin.he words share a common root (the Latin word folium, meaning leaf), which helps remind us that green plant foods can be among the richest sources of folate. However, as the chart and table in this article show, there are outstanding sources of folate in other food groups as well (especially legumes).